Hi {{first_name}} -
We are continuing our nutrition basics series today with something you might not be thinking about.
Fat has had a rough few decades in the nutrition world. Low-fat everything. Fat-free this and that. And it turned out to be... not great advice. Because when they removed the fat, all they did was add more sugar. And that was a pretty significant problem.
Here's the truth: dietary fat is essential. Your brain needs it. Your hormones need it. Your body uses it to absorb vitamins A, D, E, and K. These fat-soluble vitamins have actually been found to be low in many GLP1 diets (especially vitamin D), so we need to think about them and be sure to include some fat.
The type of fat matters way more than the amount. Here's a simple breakdown:
Eat more of these:
Olive oil, avocado oil
Avocados
Nuts and natural nut butters
Fatty fish (salmon, sardines, mackerel)- great for omega-3s
Eggs (the whole egg, not just whites)
Be more mindful of these:
Fried and greasy foods: they can make digestive side effects worse
High-fat fast food: hard on digestion when your stomach is already slowed down
Any high fat foods you can’t tolerate: this will be individualized
One important note for GLP-1 users specifically: because your stomach empties more slowly, very high-fat meals can sit heavy and trigger nausea or reflux. This doesn't mean avoid fat; it means that maybe you eat lower-fat foods around your shot day and then increase your intake as the week goes on and the nausea improves.
Another thing to note is that fat is higher in calories. So you want to eat it mindfully. Don’t sit and watch TV with a bag of nuts in front of you. Yes, they are healthy, but the calories can add up if you are not paying attention.
Want a full month of meals already balanced with the right kinds of fats, protein, and fiber? Our 30-Day GLP-1 Friendly Meal Plan takes the guesswork completely off your plate.
Next week we will dive into micronutrients, which are just as important as the macros (carbs, proteins, and fats), but many people aren’t considering them!
Sponsor of the Week
As we discussed last week, fiber is the forgotten nutrient for GLP1.
We hear a lot about protein when it comes to GLP-1 medications—and for good reason, it’s crucial for maintaining muscle mass. But there is another powerhouse nutrient that is equally important, yet frequently overlooked: fiber.
When you’re on a GLP-1, your appetite decreases, portions get smaller, and digestion naturally slows down. This shift makes supporting your digestive health and maintaining regularity a top priority. While you could reach for fiber supplements, whole foods bring so much more to the table than isolated nutrients alone.
Enter the deliciously versatile pear “Bite ‘em, bake ‘em or blend ‘em”
A single medium pear delivers benefits that perfectly support the GLP-1 journey:
6 Grams of Fiber per Medium Pear: Helping you hit your nutritional goals even when eating smaller portions.
Natural Hydration: High water content to work alongside fiber and keep things moving smoothly.
Naturally Occurring Sorbitol: A gentle, natural sugar alcohol known to support normal digestive function.
Convenient: Pears are an easy fruit to grab for on the go and seamlessly fit into your daily routine. Plus, they’re a great alternative for processed foods when you’re craving something sweet.
Instead of rushing to hit a massive fiber goal overnight, try “fiber layering”—spreading your intake consistently throughout the day so your digestive system doesn’t get overwhelmed. Because pears ripen after they are picked, you can customize them to your exact preference.
Keep them fresh and crisp, let them get soft and juicy, or slice them directly into your morning oatmeal or yogurt paired with your favorite protein.
Learn more at USApears.org
Recipe of the Week Sponsored by “I Can’t Believe It’s Not Butter”
The Grilled Peach Burrata Salad is a vibrant summer-y option that makes a great side for a BBQ. It features grilled peaches paired with burrata, crispy chickpeas, and farro on greens, emphasizing vibrant summer flavors with sweet, savory, and creamy elements. The dish balances textures and flavors for a fresh, beautiful, and satisfying meal.
What’s Happening This Week
This week on the podcast, I interviewed the owner of my Lagree gym, Kenzie Wesp, all about the benefits of this low-impact, high-intensity workout for GLP1 users and how it has made such a huge difference for me over the last 2 years.
I also interviewed my colleague Barbara Ruhs about the benefits of fiber and what fruits and vegetables are best to include in your GLP1 routine.
Over on YouTube, I posted a video about 3 things you should track if you are in a plateau, and I shared my body composition results (and what I need to work on personally).
Finally, I'm one of the featured speakers at GLP-1 Decoded for Women, a free 5-day summit hosted by Insiya Klapper. It's the first one I've seen built specifically for women on the medication, not a general weight-loss event. I'll be talking about nutrition for GLP1, alongside a small group of experts covering body image, perimenopause, and the psychology nobody warns you about. It starts on June 8th, and it’s completely free. Save your spot here.
Thank you so much for being here! See you next week!
GLP1 Provider Recommendation
If you are looking for a GLP-1 provider who offers comprehensive care, check out Tyde Wellness. Tyde is built for long-term personalized support, with a care team you can message, GLP-1-specific nutrition guidance, and consultations where you can actually talk to a provider. They also offer microdose GLP-1 programs, hormone therapy, and longevity peptides.
Visit tydewellness.com/glp1hub and use code GLP1HUB50 for $50 off your first month.
*Some of the links in this email are affiliate links. When you make a purchase, I will make a small commission at no cost to you. Thank you for supporting my work!